CFCody WOD Open WOD 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over […]

CFCody WOD Strength/SkillEvery 2 min x 61 clean & Jerk -Build each set- 10 min AMRAP:5 50ft Shuttle runs (25ft down, 25ft back)10 Dbl DB Push jerks (50s/35s)20 Box Jumps (24/20) PureFit WOD 14min AMRAP:5 50ft shuttle runs10 Dbl DB clean & Jerks15 Box jumps/step ups

Active Recovery Day Open gym from 5:30-6:30am & 5:30-6:30pm Optional WOD 3 Rounds:200m Run/Row/ski/bike (12/10)-rest 1 min-400m Run/Row/ski/Bike (24/20)-rest 1 min-600m Run/Row/Ski/Bike (36/30)-rest 1 min- -35min cap-

CFCody WOD 3 Rounds:4 Rope Climbs12 GHD/weighted sit ups16 single leg squats/reverse lunges Rope Climb subs2 devils press = 1 climb2 renegade rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 rounds:6 devils press/renegade rows/lay to stand on rope12 weighted sit ups16 reverse lunges (with or without weight)

CFCody WOD 5 x 2min rounds:12/10 Calorie Row24 Double Unders/36 single undersMax Wall Balls (20/14) -rest 2 min- PureFit WOD 4 x 2min Rounds:8 Calories 24 single undersMax Wall Balls -rest 2 min-